Kanehsatake CrossFit – CrossFit
Warmup (Weight)
AMRAP 7
30s hollow hold
5 hang muscle snatches (AK) + 3 hang power snatches (MT)
10m duck walk
Abz (No Measure)
3-4 sets
6 SA sit up per side (add 2 presses at the top)
6-8 Russian twist per side
80m farmer carry
30-1min rest
Bowser (Time)
21-15-9
Front Squats (95/65)
Cals row
Deadlifts
Pike pushups or regular push-up +5
(Rx+ HSPU)
